Thursday 281119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Accumulate 30/25 Cals on Any Machine

4 Rounds

5 Bar Kips

3 Burpees (for technique)

10 Iron Cross Rotations

Class

Front Squat (3 RM)

Metcon

Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here

G.I. Jane (Time)

100 Burpee Pull-ups for time

Weightlifting

WL: Snatch

Build to a Heavy 3

WL: Snatch Pull (3-3-3-3)

100% of Snatch

Gymnastics

GC: Metcon (No Measure)

4 x 8 GHR

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